Date: Wednesday, June 12th

Warm-Up & Mobility: coaches choice

Skill Warm Up: 3×10 Arch/Hollow Swing

Strength: Pendlay Rows 6-6-6-6-6 (Focus on proper technique and a strong pull)

Super Set: None

Conditioning: “Loose Ends”


DB Power Cleans 15/30/45 (2 DBs)

Single arm DB box step overs (suitcase carry) 12inch-20inch

Pull ups H-banded

Guide: 15-20 min

*Rest up to 18 min,

from min 18-20 Max Cal Row/Bike .

Scale up: 45/60lbs DB and C2B

Coaching Notes: Pace yourself for the first half. Pick a set of DBs that you can always get every set unbroken. Break up the c2b as you progress in the workout. This is a grip heavy conditioning piece so be aware of hanging on the bar.

Cash Out: 3x 12 Cal row + 9 ring rows + 9 jump squats  

HPT: 3x 100m Farmer’s carry + 12 DB Kickbacks